Your Watch Is Lying About Your Zones (And It’s Costing You Results)

Your watch says "productive." Your body says otherwise. The dead zone is eating your results.

17 hrs ago • Mike Roussell, PhD

2

March 2026

137 Reviews. 30,000 People. One Uncomfortable Truth.

137 systematic reviews. 30,000+ participants. Training to failure, periodization, equipment type, set structure, and rest intervals did NOT consistently…

Mar 17 • Mike Roussell, PhD

5

February 2026

Your Rebuilder Adventure Blueprint: 1 Challenge, 6 Adventures, 4 Winning Habits

Your calendar is full of things other people need. Here's the framework that puts the athlete back on it.

Feb 22 • Mike Roussell, PhD

The Diet That Works Is the One You’ll Actually Stick To

You don’t need the most demanding diet. You need the minimum effective dose that gets results.

Feb 4 • Mike Roussell, PhD

5

Start on Sunday: The Voice in Your Head That’s Keeping You Stuck

The difference between Rebuilders who reclaim their strength and those who stay stuck isn’t discipline—it’s the stories they tell themselves.

Feb 1 • Mike Roussell, PhD

1

January 2026

The Cold Weather Fueling Protocol: Exact Strategies by Workout Type

The specific pre/during/post fueling strategies for cold weather workouts—scaled by duration, intensity, and when you don’t need to change anything at…

Jan 30 • Mike Roussell, PhD

2

The Cold Weather Fueling Guide: What 25 Years of Research Tells Us About Winter Workouts

Your body is working harder than you realize in the cold—even before the workout starts. Here’s what the science says about fueling and hydrating for…

Jan 28 • Mike Roussell, PhD

6

4

2

Why Six Small Meals Won't Save You (But This Will)

Late-night desire to eat dropped 52% in the higher-protein group

Jan 13 • Mike Roussell, PhD

2

The Comeback Track: Your On-Ramp to Feeling Like an Athlete Again

Philip Rivers threw NFL passes at 44. George Foreman won a title at 45. Your comeback doesn’t need headlines—just a starting point.

Jan 11 • Mike Roussell, PhD

3

How to Stop the 4 Week Fitness Plan Fall-Off

You know how to start. That’s not your problem. Your problem is what happens four weeks in when the streak shatters. Here’s how to build a system that…

Jan 9 • Mike Roussell, PhD

4

2

A Molecular Case for Steak?

Higher miR-15b-5p expression correlated with 64% lower insulin resistance markers—but only in the beef group.

Jan 6 • Mike Roussell, PhD

4

1

The Protein Playbook: Your Complete Protein System for Building Muscle After 40

Your post-workout shake is one meal. Your muscles need four triggers per day. Here’s the complete system for turning every meal into a muscle-building…

Jan 4 • Mike Roussell, PhD

6

1